TIP #7: DO ASSISTED PULL-UPS

This is a good method to work as a team and help you get your pull-ups.

Don’t use the weight machine you see at the gym. That adds too much assistance. You need to get used to working with your own bodyweight.

Start with a thicker band to learn how it works and slowly work down to a skinnier band.

TIP #8: MIX UP THE REP COUNT

This keeps you working harder and your muscles guessing. This creates improvement.

Try to do 50 pull-ups for time.

Add weight and do sets of 3 to 5 reps to build strength.

Confuse the muscles by mixing it up.

Or try a ladder or pyramid workout. Ladder is where you keep adding on one rep (1-2-3-4) each set and stop. Pyramid is a workout where you count up then back down with reps each set (1-2-3-4-5-4-3-2-1).

Here is a workout we like to do:

21-15-9 reps
Pull-ups
burpees

TIP #9: USE A THICK BAR

This will help strengthen the hands and forearms.

This is also a great way to work out grip strength.

You can wrap a towel around a bar—or make a bar with PVC pipe (double it for strength).

You can place a thick device like theFat Gripz on a regular bar to make it thicker.

TIP #10: VARY YOUR WORKOUTS AND HOW YOU USE YOUR HANDS

Try something different like a Spartan Race where you have to climb over walls and up a rope.

If you have the ability—go climb outside on boulders or walls (Parkour) or an indoor climbing gym.

Find a way to make your fingers work more. They are a huge factor in grip strength.

This will give you variety and let you test your skills on real world actions.

Question: What is a good weighted vest to wear during workouts that will last a long time and have a good price?

Answer: You get what you pay for with weighted vest. You could spend $40 and the vest will tear after a few uses. Or you could spend $100 or so and get a great vest like a MIR weighted vest. This vest will last you a very long time.

Question: What is a good tip to improve on chin ups?

Answer: Similar to the tips above on pull-ups – use the chin up movement and do the workouts above.

Author Bio:Brad McLeod is married with two kids and an all around average family guy. His SGPT audios have been downloaded in 27 countries around the world.

He grew up in Tallahassee, Florida and despite training all the wrong ways – made it to Navy SEAL training in Coronado, California.

He flunked out of Navy SEAL BUD/S training after making it over half way through (6 months of grueling training).

After a year in the Fleet Navy on a ship he came back to graduate and serve on SEAL Team Four.

His story is simple – Don’t Ever Quit on your Dream! Put one foot in front of the other and fall forward.

Very good information as always from Brad.
I will use these tips to get back in shape and manage doing pull ups again.I have a goal of being able to do 10 by 1st of september.
Know you guys know and can hold me accountable!LOL
Have a nice day,and greetings from Norway.
PS!I don’t have a Facebook account,but I still LIKE your article,Coach!

I’ve used the massage and Epsom salt overnight soak a few times, and I can tell it’s making a difference. I found olive oil with some tea tree oil mixed in worked better for me than just plain lotion.

Then, instead of a washcloth, I wrapped the gauze with two old Ace bandages I didn’t care about getting crusty with the salt, and that kept things dry. This video was a great find, as I’ve been working on healing some major, major elbow tendonitis since Labor Day Weekend 2012!

Another thing to try is start with a comfortable number like 10 or whatever you can do relatively easy. Do that number 5 times a day 6 days a week and add 1 to that number every week always doing it 5 times a day 6 days a week.

Coach, I am at my wits end on pull-ups. I’m 240 and pull-ups are my definite weak spot!! It’s to the point I really don’t want to do any workouts with pull-ups. When my max is 1-3, doing 100 pullups in an Angie really slows the workout to a halt. I just can’t make any gains. 1-3 is where I’m at. I worked at hard at my pullups and was able to get up to 6 at 220 lbs over summer, but that is not good progress when 20 is the expectation; I also attribute the gain to my weight loss.

This is a great article! I have been using some of these tips to help improve my pullup skills. I can’t stress enough how important tip 4 is. No matter how strong your back is carrying around too much excess weight will always hold back your pullup progress.

Hey brad I am 13 years old and I want to become a Navy SEAL officer when I’m older I wrestle and weight lift right now what else do you think I should be doing to help me prepare for BUD/S and being a SEAL

Hey brad its Scotty again and I have a good log for log pt but nobody to do log ot with me I tried to do it with my friend who also wanted to be a Navy SEAL but quit because he didn’t want to have to leave some girl at school so what kind of workout can I do by myself on a log and is there anything I can do to stop cramps when I run because almost everytime I run I get bad cramps and I’ve tried the breathing thing and I tried drinking water water Ecspessally didn’t work it just made me cramp faster so do you no anything else that may work thanks.

New to SGPT as well, question I had was during the different workout routines have you ever switched grips to incorporate more biceps and inner back muscles? Possibly looking to increase strength in back all around. The information on this site is phenomenal and motivates me to take my fitness to the next level. Brad you are an awesome coach and I appreciate all your guidance.

Great advice Brad, love it. Mixing it up, giving so many options, to get strong and stay that way. We all are fighting against FATHER TIME. If you no one has told you today, let me be the 1st. Thank You Brad for your insight and your positive attitude, thanks for sharing

Hi Brad. I really want to do a combat job when I am eligible to join. I am female, 5ft 9in, and weight 150. However, I still can’t do a pull up and when I take the APFT I score about 200/300. I enlist in about 6 months. Is there any hope for me? Thank you for taking the time to read this.

Good to hear from you G and thanks for signing up to serve your country.
Can you do a jumping pull up? Or can you jump up on to the bar with your chin over it and slowly lower yourself down (negative pull up).
Try both of those and chart your progress. You should be able to do your first pull up soon if you start there.